1. Leg lift
This is a leg split. Starting in a push-up position, rotate your body to the right, shifting your weight onto your right hand and right foot.
Keeping your balance, slowly lift your left leg up, aiming to grab your left toes with your left hand. If you can reach the top in one breath, gradually lift your leg to the top position, hold for five breaths, then switch to the other side.
2. Lift your legs back and bend forward
If you can't keep your balance, you can practice leaning against a wall or ask someone for help.
Stand up straight, then slowly bend your upper body until your hands are on the ground, then lift your left leg up, without using any force, into a straight line.
Pull your belly button in, hold for 5 breaths, then switch to your left leg as a pivot and repeat the above movement.
3. Standing forward bend
Stand with your feet naturally spread apart, shoulder-width apart, arms extended behind your back, parallel to the ground, and fingers clasped together.
Slowly bend forward, bringing your chest slowly closer to your feet, raise your arms from behind directly above, keeping them straight throughout, reach down as far as you can, feeling the stretch in your back and abdomen.
To reach your maximum body limit, hold your breath for 5 breaths, put your hands down and slowly stand up straight but be careful not to do it too hard. You can turn back and forth a few more times.
